All About Box Jumps

Performed correctly Box Jumps and their numerous variations can be extraordinarily beneficial, especially when the goal is to improve athletic qualities such as explosive power and rate of force development.

The variation explained in the video below is a very simple first progression which can be used at the beginning of a training cycle to [re-]introduce the athlete to explosive and jumping-based movements. Despite its relative simplicity, this box jump variation is a great drill to keep in your training arsenal.

Box Jumps

Benefits of Box Jumping

This is a great early progression which can be used to teach the individual how to effectively perform jumping-based, and eventually plyometric-based, movements.

As this movement produces relatively low eccentric forces it is far less stressful on the mind and body compared to other jumping-based drills.

The quick and explosive nature of this movement is great for improving explosive power and rate of force development (RFD).

Landing softly on the box begins to teach the individual how to properly absorb eccentric forces, preparing them for more demanding jumping and plyometric-based drills later in the training cycle.

As power development seems to be plane-specific, box jumps are a great sport-specific drill to incorporate with a variety of sports such as basketball, volleyball, and weightlifting.